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Sun 21st Apr 2024 at 5:00am by AlanB

Run > General
  • Time
    3:44:04
  • Miles
    17.32
  • Min/mi
    12:56
  • Pacing
    11.2%
  • WAVA
    42.41
  • Stride(cm)
    78
  • Cals
    2249
  • Watts
    263
  • Cadence
    159
  • BPM
    140
  • %MHR
    85.1
  • B/mi
    1816
  • Asc(m)
    65
  • Surface
    Road

Notes & Comments

1) 1km - 8:18(8:18/km) 119/141bpm [987b/km] 73cal 215/306W
2) 1km - 7:21(7:21/km) 139/142bpm [1022b/km] 80cal 248/300W
3) 1km - 6:46(6:46/km) 144/150bpm [974b/km] 80cal 277/296W
4) 1km - 6:52(6:52/km) 148/154bpm [1017b/km] 82cal 273/327W
5) 1km - 6:48(6:48/km) 149/153bpm [1014b/km] 78cal 265/283W
6) 1km - 6:53(6:53/km) 149/152bpm [1026b/km] 81cal 274/295W
7) 1km - 14:16(14:16/km) 121/153bpm [1726b/km] 86cal 114/299W
8) 1km - 9:23(9:23/km) 127/140bpm [1192b/km] 75cal 198/326W
9) 1km - 7:11(7:11/km) 142/145bpm [1019b/km] 78cal 263/302W
10) 1km - 6:52(6:52/km) 139/145bpm [955b/km] 75cal 271/298W
11) 1km - 6:57(6:57/km) 142/150bpm [987b/km] 80cal 266/315W
12) 1km - 7:15(7:15/km) 146/150bpm [1058b/km] 79cal 245/288W
13) 1km - 7:17(7:17/km) 141/154bpm [1028b/km] 76cal 241/315W
14) 1km - 15:09(15:09/km) 120/154bpm [1819b/km] 89cal 109/308W
15) 1km - 9:03(9:03/km) 124/146bpm [1123b/km] 75cal 192/292W
16) 1km - 7:14(7:14/km) 148/151bpm [1071b/km] 82cal 263/315W
17) 1km - 6:59(6:59/km) 143/150bpm [999b/km] 77cal 266/304W
18) 1km - 7:20(7:20/km) 145/153bpm [1063b/km] 79cal 247/321W
19) 1km - 7:06(7:06/km) 153/160bpm [1087b/km] 84cal 251/310W
20) 1km - 6:52(6:52/km) 153/157bpm [1051b/km] 81cal 274/307W
21) 1km - 14:11(14:11/km) 130/159bpm [1843b/km] 95cal 116/304W
22) 1km - 9:48(9:48/km) 132/154bpm [1294b/km] 79cal 183/321W
23) 1km - 6:42(6:42/km) 155/159bpm [1038b/km] 83cal 280/332W
24) 1km - 6:31(6:31/km) 160/162bpm [1042b/km] 82cal 290/329W
25) 1km - 6:28(6:28/km) 159/163bpm [1027b/km] 82cal 292/321W
26) 1km - 6:33(6:33/km) 159/162bpm [1041b/km] 82cal 279/308W
27) 1km - 6:34(6:34/km) 161/166bpm [1056b/km] 83cal 283/322W
28) 0.88km - 5:23(6:07/km) 168/171bpm [1028b/km] 73cal 299/338W
8:18 7:21 6:46 6:52 6:48 6:53 14:16 9:23 7:11 6:52 6:57 7:15 7:17 15:09 9:03 7:14 6:59 7:20 7:06 6:52 14:11 9:48 6:42 6:31 6:28 6:33 6:34 5:23

Pace

90% 8% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.50 6:51 6:51 13:42 115 75-140 1575 147 108-168 216 111-306 7/7
1.00 12:43 5:53 11:45 138 134-142 1622 162 156-166 258 234-297 6/8
1.50 18:29 5:46 11:31 140 129-145 1613 162 80-168 271 128-300 6/4
2.00 23:50 5:21 10:42 148 145-151 1583 166 160-170 278 263-296 4/7
2.50 29:27 5:38 11:15 148 143-154 1665 163 126-168 278 234-327 6/5
3.00 34:51 5:24 10:47 149 145-153 1607 165 160-170 268 245-282 5/5
3.50 40:22 5:31 11:02 149 145-152 1644 163 112-168 274 150-295 8/6
4.00 45:55 5:33 11:05 149 146-152 1652 164 158-168 272 256-299 7/6
4.50 1:00:52 14:58 29:55 113 86-153 3381 138 86-166 197 1-326 4/3
5.00 1:06:58 6:06 12:13 138 135-140 1685 160 152-164 252 229-279 8/8
5.50 1:12:39 5:40 11:20 142 139-145 1610 163 156-166 267 244-302 5/8
6.00 1:18:24 5:46 11:31 141 137-145 1624 162 144-168 264 62-298 5/6
6.50 1:23:59 5:35 11:10 141 126-150 1575 159 118-170 265 128-301 5/5
7.00 1:29:26 5:27 10:53 144 123-150 1568 164 124-170 272 139-315 4/4
7.50 1:35:24 5:58 11:56 143 120-149 1707 155 114-172 242 111-315 5/6
8.00 1:41:03 5:39 11:18 145 127-154 1637 160 122-170 262 142-292 6/5
8.50 1:46:49 5:46 11:31 143 124-154 1647 159 118-170 257 135-308 8/7
9.00 2:02:50 16:01 +2 32:03 109 87-149 3493 138 86-166 199 12-303 3/3
9.50 2:08:29 5:39 11:19 143 138-146 1617 163 156-168 270 250-292 6/8
10.00 2:14:26 5:57 11:54 146 127-151 1738 156 112-168 249 107-315 7/8
10.50 2:19:59 5:32 11:04 144 134-148 1595 164 156-170 275 249-304 5/5
11.00 2:25:52 5:54 11:47 144 126-153 1698 154 114-170 245 64-321 6/7
11.50 2:31:20 5:27 10:55 152 142-156 1658 165 158-170 270 254-292 7/4
12.00 2:37:15 5:55 11:50 150 134-160 1776 157 114-170 255 47-310 5/7
12.50 2:42:46 5:31 11:02 155 153-158 1711 164 160-170 275 243-307 7/6
13.00 2:49:45 6:59 13:57 150 118-159 2094 155 96-168 254 107-304 10/8
13.50 3:04:02 14:18 28:36 117 92-153 3346 156 82-164 267 76-321 4/5
14.00 3:09:32 5:29 10:59 153 152-155 1679 161 154-166 278 87-332 6/5
14.50 3:14:50 5:18 10:36 157 154-161 1663 162 154-164 280 262-296 9/10
15.00 3:20:03 5:13 10:26 160 157-162 1669 164 160-168 292 269-329 7/9
15.50 3:25:14 5:12 10:23 159 156-163 1651 164 160-168 292 273-315 8/8
16.00 3:30:31 5:17 10:34 159 156-163 1681 163 158-170 280 263-321 9/6
16.50 3:35:49 5:18 10:35 159 155-165 1683 162 158-166 284 267-311 6/9
17.00 3:40:55 5:06 10:12 164 161-167 1672 164 156-170 291 262-338 11/8
17.32 3:44:06 3:11 9:52 169 167-171 1668 165 82-172 300 102-329 7/6

Heart

140/171max
  • Show Beats/Mile

Elevation

Asc 65m, Range 9m, Flat prediction 3:44:04
Elevation Graph
No climbs of at least 10 metres detected.

Power

263W (338 max)
Power Graph
Power Bands

Cadence

159 (172 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.5 163 16.4 3:02:35 11:09
Walk 7.8 119 1 17:31 18:26
Still 10.7 - - 24:01 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:22 9:30 37.10% More
800m 4:51 9:45 43.09% More
1km 6:08 9:52 44.38% More
Mile 10:07 10:07 45.63% More
5k 32:16 10:23 48.77% More
5 miles 1:03:20 12:40 40.59% More
10k 1:16:57 12:23 41.78% More
10 miles 2:11:10 13:07 40.59% More
Half 2:55:04 13:22 40.28% More

Predictions

Dist Time Per Mile WAVA
1M 10:54 10:54 42.37
5km 36:15 11:40 43.41
5M 1:00:02 12:00 42.82
10km 1:15:35 12:10 42.54
10M 2:05:10 12:31 42.53
Half 2:46:39 12:43 41.99
20M 4:20:59 13:03 42.48
Mara 5:47:28 13:16 42.55
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